Gettin Mah Fatass In Shape Log...

[ghettostudmuffin]

Did 25 minutes intervals on treadmill.

started at 3.5 mph for 2 minutes, then 5.5mph for 2, then back to 3.5, then up to 6 and so on and so on up to 8mph.

Good workout.

 

[*ebony*]

keep going.....
i also noticed that keeping my fats intake a bit up helped also. are you taking any suppluments and you said 10%(kinda confused, are you refering to bodyfat?)

i agree with Keasbey, you don't have to post anything(pics that is), keep em stored in your camera if you want. for me when i posted my unhealthy spics, the purpose behind it was to solidfy my resolve to get back in great shape...and well it worked.



P.S. thanks for all you imput boys on my "outfit"
i have a lot of boyshorts now that i think about it.lol

 

[ghettostudmuffin]

8-8-08

Little late puttin in my log.

Did some shoulder dislocates and groin stretches.

Two-hands Anyhow with dumbells:

40+60x1, 45+65x1, 50+75x1, 55+80x1, 60+90x1

I power snatch the heavier weight overhead and while holding it above, then squat completely down and with my elbow close to the ground curl the weight to the shoulder, take a deep breath, tighten the abs and squat up. Then press the lighter weight all while holding the heavier weight overhead with completion being both bells overhead.

When squatting up from the bottom the exercise reminds of an overhead squat. I puts great stress on your obliques and core in general and makes your shoulders very stable.

It's a bear strength exercise imho.

One-arm DB power snatch 85x2x1

I wasn't feeling super and ended up bullshitting alot with some gym members so that's about it.

Diet has been on point. Urges for shitty food have been minimal.

Got some nice cardio advice from a fighter I respect. I plan to implement it this next week.

P.S. Yes, I was referring to bodyfat %. I have been 10% in the past on several occasions and as high like now of over 20%.

My goal is to be 200-210lbs and 12-14% bodyfat or lower which I know I can accomplish in time.

 

[ghettostudmuffin]

Been fartin around in the diet section. Gonna list out my weekly eating routine and see how many cals it is. This should be interesting.

1 Lean out protein shake from Supp shop by my house 650 cals, 1 tablespoon cod liver oil

5 piece celery with 1 lightly rounded tablespoon Anpb on them, orange or handful green grapes, 1 premier protein shake

1 tuna sandwhich, albacore tuna, 2 slighlty rounded tablespoons mayo, sasquatch bread, apple, yogurt

5 piece celery w/anpb, 1 piece fruit, 1 protein shake

Post-workout 1 scoop ON whey in water, 1 piece fruit, 1 tablespoon cod liver oil

6-7oz angus top round steak, 1 cup rice, 1 head steamed broccoli, 1 tablespoon cod liver oil(it is the lemon flavored haha)

WELL. Let's just see what this adds up to shall we:

90+650---I know it has 50 grams protein, will find out the rest

100+70+160

650 for tuna sambo all together, 140, 60

100+70+160

120+70+90

450+125+180+30

HMM.

Grand total=3315

Not fuckin bad at all! I feel I was very accurate on calories counts too. I would guess at most a variance of +150-250 calories tops coming from the anpb and/or mayo servings.

Protein intake=somewhere in the neighborhood of 220 grams.

Gonna stay at this intake for a solid month and see what happens with weight, strength and appearance and take it from there.

Considering I work a physically very active job(most of the time) which includes lots of waking ,lifting and shoveling/picking/sledging and have been hitting the weights 3x a week+3x a week cardio this is definitely not too high.

Depending on how the next 3-4 weeks go I'll have to either adjust my cals intake up by a couple hundred or down a hair.

Should prove interesting.

 

[2evil]

Good luck. Take it slow and let your ligaments and tendons get used to the load. Be smart and don't get hurt!

 

[ghettostudmuffin]

8-11-08

Good workout.

Powerlifting style squat 135x1, 155x1, 175x1, 195x1, 205x1, 225x1, 245x1, 265x1, 285x1
Olympic style squat 135x1, 155x1, 175x1, 195x1, 205x1, 225x1, 245x1, 265x1, 285x1

Shoulder Width grip Bench 95x1, 115x1, 135x1, 155x1, 175x1, 195x1, 205x1, 225x1

One-Arm Dumbell Row 40x3, 50x3, 60x3, 70x3, 80x3, 90x3, 95x3

Turkish Getup w/Dumbell 40x1, 50x1, 60x1, 70x1, 80x1, 90x1, 95x1 Can't remember

Needsize Decline Situp 2x5 BW only

Felt good. Pure strength building workout.

 

[ghettostudmuffin]

8-12-08

cardio

treadmill incline 7, speed 3.6 for 20 minutes. I ramped up to that incline and speed over 5 minutes and then ramped back down for cooldown after 25 minutes for 30 minutes total time.

Breathed through the nose the whole time. Next time going for 7.5 incline, same speed.

Felt good.

 

[ghettostudmuffin]

8-17-08

Diet has been good. Exercised all last week except friday.

Walked 1.5 miles and then jogged 1.5 miles today. The last 200 yds were near sprint speed.

Kicked my ass.

This is the routine I am looking forward to doing for awhile:

Monday
Barbell Full Squat 5x5
Shoulder width grip bench 5x5
One-arm DB rows doubles and triples
Lateral raises 3x10-15
Turkish Getup singles
Incline Situp 3-5x5-8

Tuesday
Swimming 1 hour

Wednesday
Barbell Clean and press 5x5
then singles for push press up to jerks for heavy weight

Inbetween sets of all cleans do doubles and triples of pullups and chinups

Lunges 3x8-12
Seated Cable Row 5x15,12,10,8,6
One-arm DB swings reps and singles
leg raises 3x8-12

Thursday
swimming 1 hour

Friday
Dips 5x5
Wide Grip Pulldown 5x15,12,10,8,6
2 Hands Anyhow singles
One-arm DB snatch singles and reps
Lateral raises 3x10-15
Full Contact Twist 3x8-12

Saturday long walk 5-6 miles moderate pace

 

[ghettostudmuffin]

8-25-08

Had serious sinus issues all last week. Work was torture. Gym time? LOL, in my dreams.

But, diet has been good.

Anyhow, fuck the bullshit. Goin to the bread and butter.

Today's workout:

Barbell Full Squat 135x5, 155x5, 185x5, 225x5, 255x5

Barbell Close Grip Bench 135x5, 155x5, 185x5, 195x5, 200x5

One-Arm DB Row 50x5, 65x6, 75x5, 85x5, 90x7

Incline Situp w/weight behind head BW+5lbs 2x8,5

Felt good. Strength will go up fast. Gonna have to up the caloric intake abit. Fat loss has been decent and my face looks better than it has in awhile, but if I'm gonna get stronger I gotta feed the machine.

Only this time it'll be controlled and not kamikaze see-food eat food style.

 

[ghettostudmuffin]

Barbell full Squat 135x5, 155x5, 185x2x5

Military Press 90x5, 105x5, 120x5, 135x5

Barbell Deadlift 185x5, 210x5, 240x5, 275x7

Inbetween sets of deadlifts I did 2 sets of chinups 5 reps and 2 sets of pullups 5 reps.

Arms Supported Leg Raises 2x8

Bodyweight 212lbs.